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11.10.2022

TABATA WARM UP

:30 WORK / :20 REST x 6:

- Run

- Wall-sit

- Shoulder taps



STRENGTH:

A. EMOM

Every 1:30 mins for 9 mins:

- 2 push press + 1 Split jerk


B. TABATA

2:00 WORK / 1:00 REST x 2:

- 10 Bench press + 10 weighted dips + Max reps of push ups



CONDITIONING

:90 WORK / :30 REST x 9:


A .

- 10 Shuttle Run

- Max reps of KB swing

B.

- 200m Machine

- Max reps of DB Snatch

C.

- 50 Skipping rope

- Max cal machine

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